FYI: Hey everybody it is good to be home, (except for the snow and cold). We are going to reschedule the Clean Eating Challenge party to next Friday, the 14th at 7:00 pm. that give us time to get prizes and we avoid the high school homecoming football game. We are going to call it a “Summers Over BBQ” and invite absolutely everyone and acknowledge the winners of the CEC as part of the festivities. Tami and I will supply the Burgers and Brats you guys bring other stuff. Lets close out a great summer with an awesome BBQ.
Warm-up (15 min.): Row 5 Min, 25 Wallball, 25 Situps. Stretch
Strength (15 Min.): Clean & Jerk
BBWU4C Footwork for Jerk
3 Reps EMOM for 10 Min.
Build up to and above the WOD wt.
WOD: 13.4
7 Min. AMRAP
3 Clean & Jerk 135/95 (55+ 115/65)
3 T2B
6 Clean and Jerk
6 T2B
9 Clean & Jerk
9 T2B
Go as far as you can in 7 minutes following this rep scheme.
Compare to 2.3.15
Icing: Muscle Up progression and skill work